Dean Somerset, Dan Pope
Rock Solid Resilience
An Evidence-Based Guide to Preventing Injury, Optimizing Strength, and Enhancing Performance
Dean Somerset, Dan Pope
Rock Solid Resilience
An Evidence-Based Guide to Preventing Injury, Optimizing Strength, and Enhancing Performance
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Discover a practical guide to lifelong strength training that adapts to your unique movement patterns, training stage, and capacity. It offers self-assessment tools and varied modificationsâ from squats to pulls and core routinesâ to help prevent injuries and build a program that evolves with your needs for sustainable gains.
Discover a practical guide to lifelong strength training that adapts to your unique movement patterns, training stage, and capacity. It offers self-assessment tools and varied modificationsâ from squats to pulls and core routinesâ to help prevent injuries and build a program that evolves with your needs for sustainable gains.
Produktdetails
- Produktdetails
- Verlag: Human Kinetics Publishers
- Seitenzahl: 320
- Erscheinungstermin: 28. Februar 2025
- Englisch
- Abmessung: 245mm x 177mm x 18mm
- Gewicht: 762g
- ISBN-13: 9781718224155
- ISBN-10: 171822415X
- Artikelnr.: 71775080
- Herstellerkennzeichnung
- Libri GmbH
- Europaallee 1
- 36244 Bad Hersfeld
- gpsr@libri.de
- Verlag: Human Kinetics Publishers
- Seitenzahl: 320
- Erscheinungstermin: 28. Februar 2025
- Englisch
- Abmessung: 245mm x 177mm x 18mm
- Gewicht: 762g
- ISBN-13: 9781718224155
- ISBN-10: 171822415X
- Artikelnr.: 71775080
- Herstellerkennzeichnung
- Libri GmbH
- Europaallee 1
- 36244 Bad Hersfeld
- gpsr@libri.de
Dean Somerset is a personal trainer and certified exercise physiologist who specializes in postrehabilitation fitness. He has worked with clients recovering from joint replacements, sports injuries, spinal cord injuries, cancer, and cardiac surgery. He also trains healthy individuals-in person and virtually-to help them reach their strength, flexibility, and fitness goals. Somerset has developed and taught courses and seminars all around the world on the topics of postrehabilitation fitness, mobility, hip and shoulder health, client assessment, and core training. He has also written for and been featured in Muscle & Fitness, Men’s Health, Men’s Journal, Bodybuilding.com, and T Nation. Somerset has presented on numerous occasions for the National Strength and Conditioning Association (NSCA) and canfitpro and is a contributor to Developing the Core, Second Edition, and NSCA’s Essentials of Personal Training, Third Edition. Dan Pope, DPT, is a physical therapist and strength coach with over 20 years of experience in getting strength and fitness athletes out of pain and returning them to a high level of performance. He is also the owner of Fitness Pain Free, a continuing education company that has helped thousands of other coaches and clinicians learn how to do the same. He has also been blessed to be able to travel around the world, speaking on the topics of injury prevention and rehabilitation. Pope is a big believer in practicing what he preaches; he has been a CrossFit regional qualifier, a strongman national champion, and a collegiate pole vaulter.
Part I. Prehab and Prevention
Chapter 1. Preventing Injuries: What We Know
Current research into injury risk and prevention provides some interesting
details. Knowing the risks and mechanisms of injury provides the
opportunity to be proactive in preventing injury.
Chapter 2. Athlete Assessment: Identifying Limitations in Mobility and
Gross Patterns
Proper mobility in the gym is a key factor in performance and longevity.
Assessments identify strengths and weaknesses in mobility and core tension
to guide lifters to safer, smoother movement.
Part II. Exercise Techniques and Execution
Chapter 3. Squat and Hinge Movements
We all know how to squat, don’t we? But how do you squat safety and
effectively for your unique body structure?
Chapter 4. Pressing and Pulling Movements
All lifters have had to answer the question “How much can you bench?” Bench
press, and its myriad variations, is ubiquitous in lifting. Learn to do it
properly, and you can amaze when people ask the question.
Chapter 5. Core Movements
More than just crunches, core movements involve carries, braces, and
rotational movements. A strong core is the best foundation for any lifter.
Part III. Programming Considerations
Chapter 6. Volume and Load
What is your goal? More muscle mass? Better strength? Learn to manipulate
volume and load to reach your goals while mitigating injury risk.
Chapter 7. Level Up and Side Quest Accessory Approaches
Prevent training boredom and plateaus by customizing your program.
Chapter 8. Training With Common Injuries
All lifters need to understand pain and learn to navigate it. When should
you push through? When should you modify? When should you seek help?
Chapter 9. Autoregulation
Autoregulation is a key process in which the health of the body is
sustained as you progress through your program. Track the right information
to make informed choices about when to modify your program, diet, sleep
patterns, or other habits.
Chapter 10. Sample Programs
Want a program you can use right away? Want some inspiration to help you
design or modify your own program? Pick from three sample programs-low
everything, medium everything, or unrestricted-based on your results from
the assessments in chapter 2.
Chapter 1. Preventing Injuries: What We Know
Current research into injury risk and prevention provides some interesting
details. Knowing the risks and mechanisms of injury provides the
opportunity to be proactive in preventing injury.
Chapter 2. Athlete Assessment: Identifying Limitations in Mobility and
Gross Patterns
Proper mobility in the gym is a key factor in performance and longevity.
Assessments identify strengths and weaknesses in mobility and core tension
to guide lifters to safer, smoother movement.
Part II. Exercise Techniques and Execution
Chapter 3. Squat and Hinge Movements
We all know how to squat, don’t we? But how do you squat safety and
effectively for your unique body structure?
Chapter 4. Pressing and Pulling Movements
All lifters have had to answer the question “How much can you bench?” Bench
press, and its myriad variations, is ubiquitous in lifting. Learn to do it
properly, and you can amaze when people ask the question.
Chapter 5. Core Movements
More than just crunches, core movements involve carries, braces, and
rotational movements. A strong core is the best foundation for any lifter.
Part III. Programming Considerations
Chapter 6. Volume and Load
What is your goal? More muscle mass? Better strength? Learn to manipulate
volume and load to reach your goals while mitigating injury risk.
Chapter 7. Level Up and Side Quest Accessory Approaches
Prevent training boredom and plateaus by customizing your program.
Chapter 8. Training With Common Injuries
All lifters need to understand pain and learn to navigate it. When should
you push through? When should you modify? When should you seek help?
Chapter 9. Autoregulation
Autoregulation is a key process in which the health of the body is
sustained as you progress through your program. Track the right information
to make informed choices about when to modify your program, diet, sleep
patterns, or other habits.
Chapter 10. Sample Programs
Want a program you can use right away? Want some inspiration to help you
design or modify your own program? Pick from three sample programs-low
everything, medium everything, or unrestricted-based on your results from
the assessments in chapter 2.
Part I. Prehab and Prevention
Chapter 1. Preventing Injuries: What We Know
Current research into injury risk and prevention provides some interesting
details. Knowing the risks and mechanisms of injury provides the
opportunity to be proactive in preventing injury.
Chapter 2. Athlete Assessment: Identifying Limitations in Mobility and
Gross Patterns
Proper mobility in the gym is a key factor in performance and longevity.
Assessments identify strengths and weaknesses in mobility and core tension
to guide lifters to safer, smoother movement.
Part II. Exercise Techniques and Execution
Chapter 3. Squat and Hinge Movements
We all know how to squat, don’t we? But how do you squat safety and
effectively for your unique body structure?
Chapter 4. Pressing and Pulling Movements
All lifters have had to answer the question “How much can you bench?” Bench
press, and its myriad variations, is ubiquitous in lifting. Learn to do it
properly, and you can amaze when people ask the question.
Chapter 5. Core Movements
More than just crunches, core movements involve carries, braces, and
rotational movements. A strong core is the best foundation for any lifter.
Part III. Programming Considerations
Chapter 6. Volume and Load
What is your goal? More muscle mass? Better strength? Learn to manipulate
volume and load to reach your goals while mitigating injury risk.
Chapter 7. Level Up and Side Quest Accessory Approaches
Prevent training boredom and plateaus by customizing your program.
Chapter 8. Training With Common Injuries
All lifters need to understand pain and learn to navigate it. When should
you push through? When should you modify? When should you seek help?
Chapter 9. Autoregulation
Autoregulation is a key process in which the health of the body is
sustained as you progress through your program. Track the right information
to make informed choices about when to modify your program, diet, sleep
patterns, or other habits.
Chapter 10. Sample Programs
Want a program you can use right away? Want some inspiration to help you
design or modify your own program? Pick from three sample programs-low
everything, medium everything, or unrestricted-based on your results from
the assessments in chapter 2.
Chapter 1. Preventing Injuries: What We Know
Current research into injury risk and prevention provides some interesting
details. Knowing the risks and mechanisms of injury provides the
opportunity to be proactive in preventing injury.
Chapter 2. Athlete Assessment: Identifying Limitations in Mobility and
Gross Patterns
Proper mobility in the gym is a key factor in performance and longevity.
Assessments identify strengths and weaknesses in mobility and core tension
to guide lifters to safer, smoother movement.
Part II. Exercise Techniques and Execution
Chapter 3. Squat and Hinge Movements
We all know how to squat, don’t we? But how do you squat safety and
effectively for your unique body structure?
Chapter 4. Pressing and Pulling Movements
All lifters have had to answer the question “How much can you bench?” Bench
press, and its myriad variations, is ubiquitous in lifting. Learn to do it
properly, and you can amaze when people ask the question.
Chapter 5. Core Movements
More than just crunches, core movements involve carries, braces, and
rotational movements. A strong core is the best foundation for any lifter.
Part III. Programming Considerations
Chapter 6. Volume and Load
What is your goal? More muscle mass? Better strength? Learn to manipulate
volume and load to reach your goals while mitigating injury risk.
Chapter 7. Level Up and Side Quest Accessory Approaches
Prevent training boredom and plateaus by customizing your program.
Chapter 8. Training With Common Injuries
All lifters need to understand pain and learn to navigate it. When should
you push through? When should you modify? When should you seek help?
Chapter 9. Autoregulation
Autoregulation is a key process in which the health of the body is
sustained as you progress through your program. Track the right information
to make informed choices about when to modify your program, diet, sleep
patterns, or other habits.
Chapter 10. Sample Programs
Want a program you can use right away? Want some inspiration to help you
design or modify your own program? Pick from three sample programs-low
everything, medium everything, or unrestricted-based on your results from
the assessments in chapter 2.